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Strength and Cardio Calorie-Burning Circuit

This intermediate/advanced calorie-burning workout will challenge every
muscle in your body with a mixture of strength and cardio exercises. This
is a circuit workout, taking you from one move to another with little or no rest
to keep your heart rate up. This is a longer workout, about 45-60 minutes,
if you repeat each series twice. For a shorter workout, just do one
circuit.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
Various weighted dumbbells, an exercise ball, a step or staircase, a band and
medicine ball (substitute a weight if needed).

How To

Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc.)

Perform each series of exercises once for a shorter workout or twice (as
suggested) for a more advanced workout.

Monitor
your intensity and make sure you stay between about Level 4-8.
Modify the workout as needed and avoid any exercises that cause pain
or that are confusing.

Stair ClimbsIf you have a flight of stairs, walk or run up and down
for 3 minutes. If you don't have stairs, try any cardio (jogging
in place, etc.) for 3 minutes.

Pulsing Squats with Overhead PressHolding medium-heavy weights just over the shoulders, squat as low
as you can and do 3 slow pulses, only coming halfway up.
On the 4th pulse, stand up and push the weights
overhead. Repeat the series for 12-16 reps.

Pulsing Walking Lunges
Holding medium-heavy weights, step forward into a lunge and pulse
down for 3 counts. Come up and repeat on the other leg, continuing
across the room while alternating legs. Repeat for 1 minute.

Repeat

Squat Thrusts
Stand with feet together. Squat down and place your hands on the
floor next to your feet. In an explosive movement, jump feet
backwards into a push-up position, jump feet back between hands and
stand up. Perform 6 reps, briefly recover, repeat 6 more times.

Step Ups
Using a band or holding heavy weights, place right foot on a step or the
second step of a flight of stairs. Lower into a squat and then
press into the heel of the right foot and step up, lightly touching the
left foot on the step. Bring the left foot down and repeat for 16
reps before switching sides.

Side Step Squats with Biceps Curls
Place a band under the feet and hold the handles, keeping tension on the
band. Take a wide step to the right, lowering into a squat as you do a
biceps curl. Step together while lowering the arms and continue to
step, squat and curl across the room. Repeat the other way for a total
of 60 seconds.

Repeat

Plyo JacksBegin with feet together and jump up, taking feet out to the side,
landing in a low squat. Jump up and bring feet back together (a very
slow jumping jack). Swing your arms overhead to add intensity. Do this
move for 30 seconds, rest for a few seconds, and repeat for another 30
seconds. This is a tough one!

Side to Side Lunges
Hold a medicine ball or dumbbell and take the feet wide, toes slightly
out. Lunge to the right, sitting into the heel and taking the
weight towards the floor. Press back up and lunge to the left,
repeating for 1 minute. Try to squat as low as you can, keeping the knee
behind the toe and squeezing the glutes.

Plie Squats with Jumps
Take the feet wide, toes out and hold medium-heavy weights on the top of
the thighs. Lower into a plie squat, keeping the knees in line
with the toes and focusing on the inner thighs for 8 reps. For the
last 8 reps, add small jumps to the squats. Repeat for 1 minute.

Repeat

Front Kick with Squat
Lower into a squat and, as you press up, kick out with the right leg.
Repeat, squatting and kicking with the left leg. Continue
alternating squats and kicks for 1 minute.

Pushups on the Ball

This is a very challenging move, targeting both balance and strength.
Hold the ball wherever feels most comfortable to you (you could even
prop it against a wall if needed) and lower down until the chest touches
the ball. Repeat for 12-16 reps. If you don't like this move, do regular pushups.

Dumbbell Rows with Pulses
Holding medium-heavy weights, bend over with flat back and abs in,
weights hanging down. Pull the elbows up to the torso, squeezing
the back, elbows close to the body. Lower and repeat for 8 reps.
For the last 8 reps, start at the top of the movement and lower halfway
down for 8 slow pulses.

Alternating Chest Press
Lie on a bench or ball with medium-heavy weights. Start with
elbows bent and press the right arm up over the chest, leaving the left
arm in place. Lower the right arm and then press the left arm up.
Continue alternating arms for 1 minute.

Repeat

Plyo-Lunge
Begin in a lunge position and jump up, switching the feet in the air,
landing with the other foot forward in a lunge. Repeat for 30 seconds,
rest and do it for 30 seconds more. Catch your breath.

Front Raise with Triceps Extension
Sit or stand and hold light-medium weights at your sides. Keeping the palms facing each other, lift the arms up to shoulder level and then continue to
take the arms up overhead until the arms are next to the ears. Bend the elbows and lower the weights behind the head. Straighten the arms and sweep them back down, repeating for 1 minute.

Crazy 8 Biceps Curls
Hold medium-heavy weights and curl the weights up for 8 reps.
For the next 8 reps, start at the bottom and curl halfway up.
For the last 8 reps start at the top and lower halfway down.
Repeat the series one time.